Olives vs. Raisins
Nutrition comparison of Olives and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and raisins:
- Both raisins and olives are high in calories and iron.
- Olive is an excellent source of calcium.
- Raisin has 11.8 times less saturated fat than olive.
- Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and olives are high in calories. Raisin has 155% more calories than olive - raisin has 296 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is much lighter in carbs, much heavier in fat and similar to raisins for protein. Olives has a macronutrient ratio of 3:19:78 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Raisins | |
|---|---|---|
| Protein | 3% | 3% |
| Carbohydrates | 19% | 95% |
| Fat | 78% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and olive has 92% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 325% more dietary fiber than olive - raisin has 6.8g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
Protein
protein
Raisin has 200% more protein than olive - raisin has 2.5g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Raisin has 11.8 times less saturated fat than olive - raisin has 0.18g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Raisin has 500% more Vitamin C than olive - raisin has 5.4mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than raisin - olive has 17ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Olive has more Vitamin E than raisin - olive has 1.7mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Olives and raisins contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Raisins | |
|---|---|---|
| Thiamin | 0.003 MG | 0.112 MG |
| Riboflavin | ~ | 0.182 MG |
| Niacin | 0.037 MG | 1.114 MG |
| Pantothenic acid | 0.015 MG | 0.045 MG |
| Vitamin B6 | 0.009 MG | 0.188 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 214% more calcium than raisin - raisin has 28mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Both raisins and olives are high in iron. Olive has 142% more iron than raisin - raisin has 2.6mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Raisin is an excellent source of potassium and it has 102 times more potassium than olive - raisin has 825mg of potassium per 100 grams and olive has 8mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than raisin per 100 grams.
| Olives | Raisins | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.122 G |
| Total | 0.684 G | 0.122 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Olives g
()
|
Daily Values (%) |
Raisins g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or olives contain more calories in 100 grams?Both raisins and olives are high in calories. Raisin has 160% more calories than olive - raisin has 296 calories in 100g and olive has 116 calories.
Does raisins or olives have more carbohydrates?
By weight, raisin is high in carbohydrates and olive has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and olive has 6g of carbohydrates.
Does raisins or olives contain more calcium?
Olive is a rich source of calcium and it has 210% more calcium than raisin - raisin has 28mg of calcium in 100 grams and olive has 88mg of calcium.
Does raisins or olives contain more iron?
Both raisins and olives are high in iron. Olive has 140% more iron than raisin - raisin has 2.6mg of iron in 100 grams and olive has 6.3mg of iron.
Does raisins or olives contain more potassium?
Raisin is a rich source of potassium and it has 102 times more potassium than olive - raisin has 825mg of potassium in 100 grams and olive has 8mg of potassium.